Athletes Camp WOD: June 24, 2022

Warm Up

3 rounds for quality of:

Choice Machine, 1 min

8 Burpee Broad Jumps

8 Strict Press

8 Push Press

8 Push Jerks

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Weightlifting

I. Every 2 mins x 4 sets: Split Jerk

1 x 4 reps @ 70 - 75%

1 x 3 reps @ 75 - 82%

2 x 2 reps @ 82 - 85%

II. 3 rounds of:

9 Power Snatches, pick load

Rest 45 secs

6 Power Snatches, pick load

Rest 1 min

3 Power Snatches, pick load

Rest 3 mins

Instructions

Start the first round of 9-6-3 at 60/65/70% 1RM and add weight to each set each round.

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Conditioning

For Time

25 Toes-to-bars

100 ft.Single Arm KB / DB Lunges

15 Chest to Bars

100 ft.Dual Front Rack KB / DB Lunges

15 Chest to Bars

100 ft.Single Arm KB / DB Lunges

25 Toes-to-bars

No Space for Walking Lunges = 28 lunges in place

Athlete Notes

Make sure to break these gymnastics up early as the big sets will cause greater faique. The lunges should be aimed to be done in 1-2 sets and try to hang on for the front rack variation unbroken.

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Accessory Work

3 rounds for quality of:

8 Med Ball GHD Sit-ups, pick load

Suitcase Carry, pick load, L 100 ft/R 100 ft

Plank Hold, 1 min